12 Science-Backed Habits to Help You Live Past 100

3. Make Legumes a Daily Staple

Legumes—beans, lentils, chickpeas, and peas—are a recurring feature in the diets of centenarians around the world. They offer plant protein, fiber, and micronutrients that support heart and metabolic health. Research highlights legumes as a reliable daily protein source that helps maintain stable blood sugar and keeps gut health on track. They’re also affordable and versatile, making them an easy habit to adopt. Start small by adding half a cup of cooked beans to a salad, stew, or grain bowl. Swap a portion of meat for lentils in soups or meat sauces. Aim for at least a few servings per week, then increase as you enjoy simple recipes like bean salads, hummus, or reheated lentil stews. If digestive changes occur, introduce legumes slowly and try different varieties—some people tolerate lentils or split peas better than certain beans. The bottom line: daily legumes are a low-effort habit with big returns for long-term health.

4. Favor Anti-Inflammatory Foods: Olive Oil, Nuts, Turmeric

Many longevity diets share anti-inflammatory staples: olive oil, nuts, omega-rich foods, and spices like turmeric. These items help calm chronic inflammation, which contributes to heart disease and other age-related conditions. The Mediterranean-style patterns seen in Blue Zones pair olive oil and nuts with abundant vegetables and whole grains. Regular use of these foods supports healthy cholesterol levels and provides antioxidant benefits. Practical ways to include them: use extra virgin olive oil for dressings or gentle sautéing, snack on a small handful of nuts instead of processed snacks, and add turmeric to soups or stews. If you cook fish, choose fatty varieties occasionally for omega-3 benefits. These choices don’t require a complete diet overhaul—swap one cooking oil, add a handful of nuts to yogurt, or sprinkle turmeric into a grain bowl. Over time, these small swaps can reduce inflammation and support long-term cellular health.